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What's the best Diet???

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What's the best Diet???

WEDNESDAY WISDOM HERE! Hot topic, especially as we start off this new year. All of our social media feeds being flooded with New Years Resolutions, Cleanses, Detoxes, workout Trends, etc. How do we know what diet to choose? What's the secret?? Well I'm here with some words of wisdom. I'll tell you the secret....The best "diet" is the one we can maintain and helps us feel our best! That's it! Suprised? I'll teach you my simple guidelines later, but lets start with this No Diet Approach.

Let me explain.

You can have the most calculated, scientifically tested, measured out meal plan in the world, created by the smartest dietitians, but what good will it do you if it's too complicated to keep track of and stick with once reality sets in. The reason most diets fail is because people get sick of tracking stuff, its unrealistic with their lifestyle, and they quite. We want to go out with our friends and enjoy a meal without thinking of all the numbers throughout the night. We want to be able to make one meal for the family rather then individual orders for each member, leaving us feeling deprived in our corner as we eat our low-calorie diet food. We want to go to the grocery store without our heads almost exploding from reading all these labels, trying to remember what we should or shouldn't eat. This isn't to say you shouldn't even bother in trying to eat healthier, but my advice is to forget the diet rules and make one simple step towards a healthier YOU. Start where you're at, and small and simple changes in the right direction will end up making a huge difference over time!

The thing is, there's always a fad diet. Remember when the Atkins diet was the thing? or the Gluten Free Ban Wagon? Most popular now is the Paleo Diet, is this finally the answer we've been looking for??  In a recent article I read about the current hype on the Paleo diet, anthropologist Dr. William Leonard shared his research findings, “Our species was not designed to subsist on a single, optimal diet. What is remarkable about human beings is the extraordinary variety of what we eat. We have been able to thrive in almost every ecosystem on the Earth, consuming diets ranging from almost all animal foods among populations of the Arctic to primarily tubers and cereal grains among populations in the high Andes.” This to me, explains that we are all going to react differently to different foods, but as a whole, we are capable of utilizing a wide variety of foods. So when a diet plan calls to cut out whole food groups because we aren't supposed to be eating those foods in the first place, I don't fully agree (unless its processed junk your cutting out). Of course we should all listen to our bodies, and if we have a certain sensitivity that's totally different. For example, some people have a dairy or gluten sensitivity, but that doesn't necessarily mean these foods are harmful to everyone.

So want to hear my plan for the simplest diet ever?! Start where you're at and work towards the following:

  1. Eat whole foods, avoid labels
  2. If you do have a label, you want the shortest ingredient list as possible
  3. Have a vegetable (or more) at every meal
  4. Eat less sugar (especially processed sugar)

And there you have it! SIMPLICITY 

So when I say start where you're at and work towards healthy, here's what it may look like for you. 

  • If you always eat out, try cooking two meals at home this week, and then work your way up to 3 meals, 4, 5, and then maybe you only go out to eat 1x per week!
  • If you always have a bowl of cereal for breakfast, try a bowl of oats with fruit instead (fewer ingredients). And then maybe you add in some nuts or seeds to your oats, and some zucchini for your vegetable! Try throwing in spinach to your smoothies as well.
  • If you love pasta for dinner, try swapping out your noodles one night for zucchini noodles, or adding vegetables to the sauce. 
  • If drink fruit juice, try having a whole piece of fruit in stead, you will consume about 1/3 of the sugar that way. 

Don't try to be a perfect healthy eater all at once. By taking these baby steps, the habits will stick and you will transform your way of eating over time! If you try to do it all at once it will become frustrating and you'll be right back on the diet roller coaster. 

I hope this helps and please let me know if you have ANY other questions at all. Feel free to comment below or send me an email! If you're interested in some healthy recipes to get you started you can check out some of my fitness & meal plans here. Also I'll be doing my 2nd annual Resolution Revival again this February. A 4 week challenge to keep the New Year momentum going, full of daily workouts and meal guide. This year I'm adding an exclusive video page that will have the full workouts you can follow along and do them with me!! Exciting stuff :)

In the mean time, here's a sneak peak recipe that will be on the guide that you can try out this week!

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WEDNESDAY WISDOM: Cracking the Craving Code

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Think of the last time you had a strong craving to eat something. Whether it was a tub of haagen daz, or a basket of french fries, you wanted it, and you wanted it bad. We all have cravings. Cravings aren’t always bad. Sometimes we crave what our bodies are truly in need of. For example, Chocolate Cravings are for real! Ok maybe not ALL the time, but there are several components in chocolate that the body may become deficient in, especially magnesium and antioxidants. We’re often told to avoid cravings, suppress our cravings, have will power! But what about the concept of satisfying a craving, in a healthy way, which will then allow us to avoid the deprivation and binge cycle that so many of us fall into. Interesting….   

So today I want to talk about figuring out why we’re craving certain foods, checking in with our selves, and satisfying that craving in a healthy way. I’ve been trying to tune in to my own cravings and figure out what it is that I need emotionally or physically, rather than the tub of ice-cream or whatever it may be on my radar. 

  • First step: Decide what your mood is when you get the craving. For me I’m more of a happy eater than a depressed eater. In the past, I typically associate good times and happiness with eating treats & desserts. When I’m sad or down I don’t really feel like eating. This differs from person to person depending on experiences you’ve had. If you get home from a long day of work and all you want to do is pound a whole Pizza, thats most likely linked to emotions from work, rather then your body really needing that pizza, and chances are you won’t really feel better after eating the pizza.  
  • Second step: Find an alternative fix to satisfy the root of the craving. If you’re craving a Pizza binge when you get home from work, you’re probably feeling a little stressed out from the day. Try the healthy alternative of going for a quick run when you get home, or calling a good friend to talk or vent, or whatever you need to release that work load. Or sometimes for me, I’m with family & friends, and playing games, just having a great time, and I want to eat the whole bowl of peanut butter m&m’s in front of me because I’m just happy! Well if I’m aware of this, I can make sure I’m not putting a bowl of “happy” m&m’s in front of me and replacing that with a veggie tray or something along those lines. This step is basically just weeding out the emotional cravings from the physiological cravings. 
  • Third step: Find the healthiest option for what you’re craving and satisfy it. Sometimes it’s a taste, or a smell, or just a texture that we crave. Here’s a list of some that I’ve experienced and my recommended cures:
currently my favorite flavor! just in time for the holidays :) 

currently my favorite flavor! just in time for the holidays :) 

  1. Something Warm (Hot chocolate, Molten Cake, Cider) —> Herbal Tea! this has been my favorite lately. They have amazing holiday flavors right now that smell and taste delicious, and I don’t crave the sugar loaded hot chocolate anymore!
  2. Something Cold (icecream, shake, pudding, popsicle) —>  Frozen Grapes or blueberries, Protein shake, Frozen Banana icecream, Homemade fruit popsicles
  3. Something Creamy (pudding, frosting, icecream, creamy soup) —> Avocado, spoon of natural nut butter, healthified mashed potatoes recipe) 
  4. Something Salty (potato chips, french fries, crackers) —> Homemade baked french fries, dry roasted nuts (in moderate portion), stove popped popcorn
  5. Something Chocolatey —> a small square of rich dark chocolate
  6. Stressful eating —> Do 10 burpees and see how you feel!
  7. Eating out of Boredom —> Drink a large glass of water & Pick up a good book to start reading (its hard to eat when your hands are holding a book! or do 10 burpees and see how you feel :)

These are just a few tips I thought of and that have worked for me! There’s lots of healthy ways to satisfy cravings, so find what works for you, and I would love to hear your ideas! Remember, cravings aren't always bad. Determine the root, healthify your options, and honor your body!

 

 

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